Treeni 3
Warm Up
3x40s easy/20s moderate/ 10s fast cardio. rest 20s bwn.
then
2 rounds
10+10 single leg RDL
10+10 single arm upright row
10+10 single arm 1.push press / 2.push jerk

some short barbell warm up for power snatch and pc&pj

Weightlifting / Strenght
Power Snatch 5x3 reps @65-70%
rest 1.5-2 min
Power Clean + Push Jerk 5x3+1 reps @65-70%
rest 1.5-2 min
TNG Deadlifts 15-12-9-2x6 reps @40-45-50-2x60%
rest 2 min bwn sets

Accessory Work
3 rounds
3x1:00 plank hold + 10-15 side plank dips R/L
rest as needed